Midwest Events July/August 2014 by Midwest Events

This year, we’re celebrating five years of fun and competition. We’d love for you to come join us and swim, bike and run your way through the beautiful countryside of the western suburbs.

AUGUST 23, 2014 M

T R

I A T H L O

N . C O

SWIM, BIKE AND RUN YOUR WAY THROUGH THE PRAIRIE.

Calling All Twin Cities Moms! Get in shape. Meet other moms. Help fight cancer.

Moms In Training (MIT)

MIT is a coach-led 8-week training and fundraising program that starts in August and supports The Leukemia & Lymphoma Society. Children in strollers are welcome at trainings where you’ll run, walk and cross-train. Moms In Training culminates with an optional run/walk Oct. 12 at Unleash the She 5K/10K at the National Sports Center.

Join today    

We all know someone affected by cancer. A parent shouldn’t have to watch their child battle cancer. As moms, we can give back and make a difference. Meet other moms and be a part of a team.

www.TeamInTraining.org/mn/moms

NorthStar Grand Prix; Photo by Jenn Barnett

contents 04 Race Calendar 10 Scene in Motion photos from recent events

12 A New Era for LeMond 15 The Runner Reborn 16 On the Job at THE TOUR! 18 Using Nutrition to Ease Muscle Soreness 19 Running Cadence and Injury Prevention 20 Race Spotlight Congratulations to Linda Williams, winner of the Lifetime Tri Minneapolis entry, and to Cara Pavek and Melinda Mendyke, winners of Red White & Boom entries! Check out www.midwestevents.com for our monthly race entry contests and your chance to win an entry to Women Run the Cities and the TC 10 Mile!

RACE CALENDAR

Love Chocolate...Run 4 It! November 2 - St. Paul, MN

sponsored by

chocoholicfrolicrun.com

***Dates subject to change. Please consult race websites for updates.

RUNNING AND WALKING

7/3

Hot Dam 5K Fun Run

Minneapolis, MN

Run

7/12

NHCASA Spearfish Canyon Half Marathon & 5K

Spearfish, SD

Run

7/3

Patriot Road Races

Sauk Rapids, MN

Run

7/12

Deer River Wild Rice Run

Deer River, MN

Run

7/4

Delano 4th of July 5K

Delano, MN

Run

7/12

Lake Ripley Run 4 M, 1 M

Litchfield, MN

Run

7/4

Ely 4 on the 4th

Ely, MN

Run

7/12

Financial Literarcy 5K

Bloomington, MN

Run

7/4

Free to Run 4

St. Paul, MN

Run

7/13

The Color Run

St. Paul, MN

Run

7/4

Freedom Fun Run

St. Peter, MN

Run

7/17

Esprit de She 5K/10K

Edina, MN

Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

7/18

East Bethel Booster Days 5K, 1K Kids Run

East Bethel, MN

Run

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

7/18

Park Point 5-Miler

Duluth, MN

Run

7/4

FireCracker 5K

Park Rapids, MN

Run

7/19

Karner Blue 5K,10K,1/2 Marathon

Black River Falls, WI

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

7/19

In and out of Luck 5K/10 Mile

Luck, WI

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

7/19

Hastings River Run, 8K Run, 2K Walk/Run

Hastings, MN

Run

7/4

Bronco 5K

International Falls, MN

Run

7/19

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

7/4

Hill City 4th of July Run 3 Mile

Hill City, MN

Run

7/19

Run for the Gold

Rosemount, MN

Run

7/4

Lake Agassiz Pacers Trollwood 10K

Moorhead, MN

Run

7/19

7th Annual HOPE RUN

West Union, MN

Run

7/4

Brookston 4th of July Fun Run

Brookston, MN

Run

7/19

5K Run for SNOW!

Grand Rapids, MN

Run

7/4

Two Town Ten Trillion Nanometer Race

Nashwauk, MN

Run

7/19

Rails to Trails 5K & Kids Run

Watertown, MN

Run

7/4

Morton Firecracker Run

Morton, MN

Run

7/19

River Lake Days 5K

Richmond, MN

Run

7/4

City on the Bay 10K

Walker, MN

Run

7/19

Bolder Dash 5 & 10K

Minneapolis, MN

Run

7/4

Thrivent Financial 5K 10K

Bemidji, MN

Run

7/19

Perham Harrier 1/2 Marathon & 5K

Perham, Mn

Run

7/4

Stewartville Summerfest Runs

Stewartville, Mn

Run

7/19

Stay Strong 10K/5K

Mankato, MN

Run

7/4

Vermilion 4th of July 10K

Tower, MN

Run

7/20

Hopkins Raspberry Run

Hopkins, Mn

Run

7/4

Optimists OK 5K

Eden Prairie, MN

Run

7/20

Rock & Roll Chicago Half Marathon

Chicago, IL

Run

7/4

Run for a Vet

Mercer, WI

Run

7/20

Highland Fest 5K

St. Paul, MN

Run

7/5

Independence Races

Minneapolis, MN

Run

7/23

Lifetime Torchlight 5K

Minneapolis, MN

Run

7/5

Nisswa Firecracker

Nisswa, MN

Run

7/26

Fisherman’s Point 5K Run & 5K Walk

Hoyts Lakes, MN

Run

7/5

Grandpa’s Run for the Walleye

Crosslake, MN

Run

7/26

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

7/5

Hog Jog 5 Miler

Austin, Mn

Run

7/26

Run for Blood 1/4 Marathon & 5K

Minneapolis, MN

Run

7/6

Bowlus 5K

Bowlus, MN

Run

7/26

Red River Run

Cold Spring, MN

Run

7/6

Green Lake Road Race

Spicer, MN

Run

7/26

Long Lake Fire Dept. Memorial

Orono, MN

Run

7/9

Richard A. Hoska Midsummer Mile

St. Paul, MN

Run

7/26

Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

7/9

Sidewalk Shuffle 5K Run & Walk

Duluth, MN

Run

7/26

Challenge Cancer 5K

St. Paul, MN

Run

7/12

St. Urho Run 10K, 5K

Menahga, MN

Run

7/26

LLFD Firefighter’s Memorial 5k

Long Lake, Mn

Run

7/12

Madelia River Run 5K & Kid’s Run

Madelia, MN

Run

7/26

Festival of the Lakes 8K Run/Walk

Centerville, MN

Run

7/12

NHS Scholarship 5K

Apple Valley, MN

Run

7/26

Hagen Financial Run for Blood

Minneapolis, MN

Run

7/12

Andover Family Fun Fest 5K

Andover, MN

Run

7/27

Stanley Lions Watermelon Fest 5k Run/Walk

Stanley, WI

Run

7/12

Lakeville Pan-O-Prog Run

Lakeville, MN

Run

8/2

Skirtchasers 5K

St. Paul, MN

Run

7/12

Bay to Bay 10K Run and Walk

Silver Bay, MN

Run

8/2

Minnesota Half Marathon & 5K

St. Paul, MN

Run

7/12

Eastview’s Scholarship 5K

Apple Valley, MN

Run

8/2

Dump Run

Aitkin, MN

Run

7/12

Monticello River Fest 5K

Monticello, MN

Run

8/2

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, Mn

Run

7/12

Lindstrom Loppet Karl Osker 5K

Lindstrom, MN

Run

8/2

Crosslake Dam Run 5K 10K

Crosslake, MN

Run

7/12

Walk/Run for Wishes

Bloomington, MN

Run

8/2

Tall Timber Days 5K

Grand Rapids, MN

Run

7/12

North Memorial Whiz Bang Race 10K, 5K, Kids

Robbinsdale, MN

Run

8/2

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

7/12

Lift Bridge Road Race 10M/5K

Bayport, MN

Run

8/2

Granite City 5K

St. Cloud, MN

Run

7/12

Willow River Run

New Richmond, WI

Run

8/2

Hanover Harvest Festival 5K

Hanover, MN

Run

7/12

Pork Chop Trot 5K/1KRun

Kimball, MN

Run

8/2

Strive Taco Johns Run Baby Run 5K /10K

White Bear Lake, MN

Run

7/12

River Falls Days Run

River Falls, WI

Run

8/2

Miles for Melanoma

St. Paul, MN

Run

7/12

April Sorensen Memorial Half Marathon

Hayward, WI

Run

8/9

Stockyard Days 5K & 10K

New Brighton, MN

Run

7/12

Henning Festival Polzine Run/Walk

Henning, MN

Run

8/9

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

www.midwestevents.com

RUNNING AND WALKING

ULTRAS and TRAIL RUNS

8/9

Faster Than the Pastor

Brooklyn Park, MN

Run

8/6

MDRA 6x1 Mile Cross Country Relay

8/9

5K for Dani J

Oakdale, MN

Run

8/6

Tartan Terrible

Lake Elmo, MN

Trail Run

8/9

Head 4 Awareness

Chaska, MN

Run

8/6

MDRA 8x1K Cross Country Relay

St. Paul, MN

Trail Run

8/9

Scenic Sinkhole Scramble

Northome, MN

Run

8/9

Veggie Run 5K

Rush City, MN

Trail Run

8/9

Dru Sjodin Purple Elephant

Pequot Lakes, MN

Run

8/10

Veggie Run 1/2 Marathon

Rush City, MN

Trail Run

8/9

Walk for Wishes 5K Run 2 Mile Walk

Bloomington, MN

Run

8/12

Endless Summer Trail Run Hyland

Bloomington, MN

Trail Run

8/9

Yellow Rose 5K Walk/Run

Warroad, MN

Run

8/13

MDRA 8x1 Mile Cross Country Relay

St. Paul, MN

Trail Run

8/10

MDRA 15K

St. Paul, MN

Run

8/20

MDRA 10 x1K Cross Country Relay

St. Paul, MN

Trail Run

8/10

Pine Tree Classic 5K, 10K

White Bear Lake, MN

Run

8/23

St. Paul Urban Trail Marathon

Battle Creek, St. Paul, MN

Trail Run

8/10

Challenge Addiction 5K

St. Paul, MN

Run

8/23

Mendota Bottoms Trail Run

Mendota, MN

Trail Run

8/14

TRIA Runnin’ With the Law 5K

Minneapolis, MN

Run

8/27

MDRA 8 x 1Mile Cross Country Relays

St. Paul, MN

Trail Run

8/15

Young Life 5K

Detroit Lakes, MN

Run

Winona to Minneapolis

Run

8/15 to 16 Ragnar Relay 8/16

Ki Chi Saga Days 5K and 15K

Chisago City, MN

Run

8/16

Madison Mini Marathon

Madison, WI

Run

8/16

Minnesota Lynx Run

Vadnais Hts, MN

Run

8/16

Strive 4 Mile Run

Owatonna, MN

Run

8/16

1st Annual Jackson County 4-H Clover Chase

Merillan, WI

Run

8/16

TC Lung Run and Walk

Minneapolis, MN

Run

8/16

Miles for Mike

New Richmond, WI

Run

8/16

Snail Run 1K, 5K, 10K

Vadnais Hts, MN

Run

8/16

Run for the Melon 5K and 10K Walk Run

Vining, MN

Run

8/17

Healthy Strides

Paynesville, MN

Run

8/17

Leading Ladies Marathon

Spearfish, SD

Run

8/17

Fifteen’s 5K for Cystic Fibrosis

Minneapolis, MN

Run

8/17

Fishhook Challenge 1/2 Marathon& 5K

Park Rapids, MN

Run

8/19

Festival 5.1K

Duluth, MN

Run

8/23

Healthy Human Race Weekend

Rochester, MN

Run

8/23

Go Far Women Half Marathon & 5K

South Fargo, ND

Run

8/23

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

8/23

Officer Shawn Silvera Memorial Run

New Brighton, MN

Run

8/23

Challenge Arthritis 5K

St. Paul, MN

Run

8/23

Emotions Inmotion 5K Run/Walk for Mental Health Minneapolis, MN

Run

8/23

NewAldaya Promise Run, Walk, or Roll 5K

Cedar Falls, IA

Run

8/24

Minnesota State Fair Milk Run

St. Paul, MN

Run

8/24

Rochester Half Marathon

Rochester, MN

Run

8/24

Woodbury Country Mile 1/2 Marathon & 5K

Woodbury, MN

Run

8/24

Stiftungsfest 5K

Norwood, Y. America, MN

Run

8/28

Geezer Chase

St. Louis Park, MN

Run

8/30

Lake Country Half Marathon/5K

Oconomowoc, WI

Run

8/30

Marquette Marathon, 1/2 Marathon

Ishpeming, MI

Run

8/30

The Glo Run

Bloomington, MN

Run

8/30

Zorbaz Beer Run

Fargo, ND

Run

8/30

Women Rock 10K, 1/2 Marathon

ULTRAS and TRAIL RUNS

St. Paul, MN

Run

7/4

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

7/4

Run for a Vet

Mercer, WI

Trail Run

7/5

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

7/12

Lakewood Hills Trail 5K

White Bear Lake, MN

Trail Run

7/12

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

7/12

Bay to Bay 10K Road and Trail Run

Silver Bay, MN

Trail Run

7/15

Endless Summer Trail Run Series Lebanon 7MI

Eagan, MN

Trail Run

7/26

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

8/2

Efisherman’s Picnic Trail Run 5K

Grand Marais, MN

Trail Run

MULTI SPORT 8/2

Great Prairie Biathlete

New Hope, MN

Swim Run

7/4

The ZTri

Grand Rapids, MN

Triathlon

7/5

Balaton Fun Fest

Balaton, MN

Triathlon

7/5

Elysian Rookie’s Triathlon

Elysian, MN

Triathlon

7/12

Timberman Triathlon

Cohasset, MN

Triathlon

7/12

Phillips Chain of Lakes Triathlon

Phillips WI

Triathlon

7/12

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/12

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/12

Y Kids Tri

Northfield, MN

Triathlon

7/12

Water’s Edge Triathlon

Algona, IA

Triathlon

7/12

St. Croix Fat Cat Triathlon

Marine on St. Croix, MN

Triathlon

7/12

Pewaukee Kids Triathlon

Pewaukee, WI

Triathlon

7/13

Pewaukee Triathlon

Pewaukee, WI

Triathlon

7/13

Life Time Kids Triathlon

Plymouth, MN

Triathlon

7/13

Papillion Mayor’s Triathlon

Papillion, NE

Triathlon

7/13

Winnebago County Triathlon

Winneconne, WI

Triathlon

7/19

Spamtown Triathlon

Austin, MN

Triathlon

7/19

Tri for a Cause

Crosby, MN

Triathlon

7/19

Ultramax Sports MightyMax Youth Triathlon

Columbia, MO

Triathlon

7/19

Paul Bunyon Triathlon

Bemidji, MN

Triathlon

7/19

The Outland Challenge

Lake Cochrane, SD

Triathlon

7/19

Chaska River City Days

Chaska, MN

Triathlon

7/19

Door County Sprint Triathlon

Door County, Wi

Triathlon

7/20

Door County 1/2 Iron

Door County, Wi

Triathlon

7/20

Buzz Ryan& Duluth Triathlon

Island Lake, Duluth, MN

Triathlon

7/20

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

7/20

Little Minnow Kids Triathlon

Ashland, WI

Triathlon

7/20

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/20

Racine 70.3

Racine, WI

Triathlon

7/26

Castle Rock Triathlon

Friendship, WI

Triathlon

7/26

Shell Lake Triathlon

Shell Lake, Mn

Triathlon

7/26

Chisago Lakes Kids Tri

Chisago City, MN

Triathlon

7/26

Chase the Police Triathlon

Walker, MN

Triathlon

7/26

Just Tri It! Youth Triathlon

Trempeleau,WI

Triathlon

7/26

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

7/26

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

7/26

Waseca Kids Triathlon

Waseca, MN

Triathlon

7/27

Waseca Triathlon, Sprint & 1/3 Ironman

Waseca, MN

Triathlon

7/27

Chisago Lakes Triathlon

Chisago City, MN

Triathlon

7/27

Ripon Medical Center Triathlon

Green Lake, WI

Triathlon

8/2

Backus Rainy Lake Triathlon

International Falls, MN

Triathlon

MULTI SPORT 8/2

The Wilderman-Offroad Ironman

Langden, ND

Triathlon

8/2

Rootbeer Kids Triathlon

Duluth, MN

Triathlon

8/2

MiracleKids Lake Nokomis

Minneapolis, MN

Triathlon

8/2

Lakefront Days Triathlon

Prior Lake, MN

Triathlon

8/2

Lake Minnewaska Triathlon

Glenwood, MN

Triathlon

8/2

Brewhouse Triathlon

Duluth, MN

Triathlon

8/9

Hill City Quadna Triathlon

Hill City, MN

Triathlon

8/9

Spin Splash Dash Kids Triathlon

Lino Lakes, MN

Triathlon

8/9

Green Lake Kid’s Tri

Spicer, MN

Triathlon

8/9

Northwoods Triathlon

Nevis, MN

Triathlon

8/9

Graniteman Triathlon - Big Lake

Big Lake, MN

Triathlon

8/9

Wingkids Triathlon

Red Wing, MN

Triathlon

8/9

Rainy Lake Triathlon

International Falls, MN

Triathlon

8/10

Steelhead 70.3

Benton Harbor, MI

Triathlon

8/10

Wingman Triathlon

Red Wing, MN

Triathlon

8/10

IronGirl Women’s Only Triathlon

Pleasant Prairie, WI

Triathlon

8/10

Eco Friendly Tri - Kayak, Mtn. Bike, Trail Run

Rochester, MN

Triathlon

8/10

Green Lake Triathlon

Spicer, MN

Triathlon

8/16

Young Life Triathlon

Detroit Lakes, MN

Triathlon

8/16

Miracle Kids Lake Ann

Chanhassen, MN

Triathlon

8/16

Waupaca Triathlon

Waupaca, WI

Triathlon

8/16

HITS Waconia Half & Full Ironman

Waconia, MN

Triathlon

8/17

HITS Waconia Sprint, Olympic & Open

Waconia, MN

Triathlon

8/17

YWCA of Minneapolis Women’s Triathlon

Minneapolis, MN

Triathlon

8/17

Pigman Triathlon Long and Olympic Course

Palo, IA

Triathlon

8/17

St. Paul Triathlon

St. Paul, MN

Triathlon

8/17

Lake Marion Triathlon

Lakeville, MN

Triathlon

8/20

Duluth Triathlon

Island Lake, Duluth, MN

Triathlon

8/23

My First Tri

Hudson, WI

Triathlon

8/23

Life Time Tri - Maple Grove

Maple Grove, MN

Triathlon

8/23

Dog Days Triathlon

Belmond, IA

Triathlon

8/23

Kiwanis Kids Triathlon

Baxter, MN

Triathlon

8/24

Michigan Titanium Full & Half Ironman

Grand Rapids, MI

Triathlon

8/24

Superior Man Triathlon

Duluth, MN

Triathlon

8/24

Lakes Country Triathlon

Baxter, MN

Triathlon

8/30

St. Croix Valley Triathlon Olympic, Sprint & Kids

Hudson, WI

Triathlon

8/30

Hopkins Royal Triathlon

Hopkins, MN

Triathlon

8/30

Cloverleaf Lakes Triathlon

Clintonville, WI

Triathlon

8/31

Hyvee Triathlon

Des Moines, IA

Triathlon

7/12

Pewaukee Duathlon

Pewaukee, WI

Duathlon

7/19

USAT National Duathlon Championships

St. Paul, MN

Duathlon

8/9 to10

USAT Age Group Duathlon Championships

Milwaukee, WI

Duathlon

County County Rd Rd Z Z •• Friendship, Friendship, Wisconsin Wisconsin

8/24

Minneapolis Duathlon

Minneapolis, MN

Duathlon

Contact Contact us: us: 608 608 339 339 6997 6997

8/29

Harvest Kids Duathlon

Alexandria, MN

Duathlon

8/30

Harvest Duathlon

Alexandria, MN

Duathlon

Castle Rock County Park

chamber@visitadamscountywi.com chamber@visitadamscountywi.com Online Online registration registration can can be be found found on on our our website website at: at: VisitAdamsCountyWi.com VisitAdamsCountyWi.com or or active.com active.com Individual Individual $50 $50 // Team Team $75 $75 when when postmarked postmarked by by 7.14.14 7.14.14

Online Online registration registration available available until until 7.21.14. 7.21.14. Accepting Accepting 450 450 entrants. entrants. ALSO: ALSO: Friday Friday 07.25.14 07.25.14 –– KID’S KID’S CASTLE CASTLE RUN RUN RACE RACE (for (for 12 12 and and under) under) $7/kid. timed. All All kids kids receive receive aa medal. medal. Kids Kids can can race race $7/kid. Individually Individually timed. anytime anytime between between 5-8pm 5-8pm during during pre-registration pre-registration and and packet packet pick-up. pick-up.

SWIM 7/13

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

7/26

Minnetonka Challenge 5 & 10 Mile

Excelsior, MN

Swim

8/2

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

8/23

Lake Rebecca 5K

Lake Rebecca, MN

Swim

CYCLING 7/4

Fourth of July Bike Criterium

Northfield, MN

Cycle

7/9

Farm Dog Time Trials

Lakeville, MN

Cycle

7/12

South Dakota Tour de Cure

Sioux Falls area, SD

Cycle

7/12-13

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

7/13

Bike MS Tram Ride 2013

Intl Falls to Duluth, MN

Cycle

7/13-19

Habitat 500 Bike Ride

St.Louis Park, MN

Cycle

7/14

Hopkins Raspberry Festival Criterium

Hopkins, MN

Cycle

7/19

Split Rock Tour

Duluth, MN

Cycle

7/20

Southside Sprint

Minneapolis, MN

Cycle

7/20

Tour de Saints

St. Joseph, MN

Cycle

7/20

RAGBRAI XLI

Iowa

Cycle

7/23

Farm Dog Time Trials

Lakeville, MN

Cycle

7/26

Bike MS: Sanford Health Ride the Wind

Fargo, ND

Cycle

7/26

Tour de Bun Bicycle Classic

Montgomery, MN

Cycle

7/27

MN Major River to River Ride

Hastings, MN

Cycle

8/2

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/2

Tour de Tonka

Minnetonka, MN

Cycle

8/2

Bike MS: Pedal the Plains

Sioux Falls area, SD

Cycle

8/9

Hartford & RE/MAX Results Breast Cancer Ride

Eagan, MN

Cycle

8/9 to 10 Canton Cycling Classic

Canton, SD

Cycle

8/9

Woodbury Days Bike Ride

Woodbury, MN

Cycle

8/14

Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/16

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

8/17

Lifetime Gran Fondo

Minnetrista, MN

Cycle

8/29

La Crosse Area Labor Day Weekend Bicycle

LaCrosse, WI

Cycle

MOUNTAIN BIKE 7/19

Levis/Trow 100

Neillsville, WI

Mtn. Bike

7/13

The Great Hawk Chase

Duluth, MN

Mtn. Bike

7/19

Thunderdown in the Underdown

Gleason, WI

Mtn. Bike

7/20

Afton Avalanche

Hastings, MN

Mtn. Bike

8/3

Border Crossing

River Falls, WI

Mtn. Bike

8/9

Wisconsin Single Speed State Chamapionship

Beechwood, WI

Mtn. Bike

8/16

RASTA Rock’n Root

Rhinelander, WI

Mtn. Bike

8/17

Voyageur’s Revenge

Superior, WI

Mtn. Bike

8/23

Seeley Lions Club Pre-Fat Mountain Bike Race

Seeley, WI

Mtn. Bike

8/30

Kewaunee Buckthorn Buster

Kewaunee, WI

Mtn. Bike

8/31

Laddie’s Loppet

Callaway, MN

Mtn. Bike

INLINE 7/20

Chicagoland Inline Marathon, 1/2, 10K and Tour

Hoffman Estates, IL

Inline

8/2

Minnesota Half Marathon Inline Skate

St. Paul, MN

Inline

8/16

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

9/13

North Shore Rollerski Marathon

Duluth, MN

Inline

ADVENTURE RACES AND EVENTS 7/12

Minnesota Tonka Mud Run

Chanhassen, MN

Adv Race

7/12

Paul Bunyan Extreme 5K

Nisswa, MN

Adv Race

7/12

Warrier Dash

Hastings, MN

Adv Race

7/19 & 20 Tough Mudder

Hudson, WI

Adv Race

7/19

The Victory Challenge

Superior, WI

Adv Race

7/26

The Most Amazing Race

Minneapolis, MN

Adv Race

7/26

MUDMAN 5k Obstacle Mud Run

Duluth, MN

Adv Race

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ADVENTURE RACES AND EVENTS 8/1

Savage Dash

Spooner, WI

Adv Race

8/2

Dirty Girl Mud Run

Minneapolis, MN

Adv Race

8/2

Camp TITAN

Buck Hill, MN

Adv Race

8/2

Muck Fest MS Twin Cities

Dresser, WI

Adv Race

8/9

Gladiator Assault Challenge

Mankato, MN

Adv Race

8/9

You Crazy Monkey Youth Obstacle Course

Arcadia, WI

Adv Race

8/9

5K Foam Fest

Ham Lake, MN

Adv Race

8/10

TC Urban Dash

Minneapolis, MN

Adv Race

8/16

The Mud Games

Hugo, MN

Adv Race

8/16

MUDMAN 5k Obstacle Mud Run

Kimball, MN

Adv Race

8/16

The Color Dash 5K

Onalaska, WI

Adv Race

8/16

Mankato Mud Run

Mankato, MN

Adv Race

8/16

Run for Your Lives

Minneapolis, MN

Adv Race

8/9

Ngede Challenge 50k Adventure Race

Amery, WI

Adv Race

PADDLEBOARD 7/9

BIC SUP One Design Challenge

Minneapolis, MN

Paddleboard

7/23

BIC SUP One Design Challenge

Minneapolis, MN

Paddleboard

8/6

BIC SUP One Design Challenge

Minneapolis, MN

Paddleboard

Pine Tree Runs Join us for a 10K Run, 5K Run/Walk and Kids Fun Run to benefit cancer research at Childrenâ&#x20AC;&#x2122;s Hospitals and Clinics of Minnesota.

To learn more visit childrensMN.org/PTATC

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scene in motion NorthStar Grand Prix; Jenn Barnett Manitou 5k; Midwest Events

Fargo Marathon; MJOY Photography

Med City Marathon; SPX Photos

TC Kids XC Fun Run: Twin Cities in Motion

Almanzo 100; Jenn Barnett

My First Tri; Neil Craigan Photography

Cinco du Mayo; Neil Craigan Photography

Manitou Tri; Midwest Events TC Kids XC Fun Run: Twin Cities in Motion

10Kato; Shelly Maes 10

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Manitou Tri; Midwest Events

Cinco du Mayo; Neil Craigan Photography

NorthStar Grand Prix; Jenn Barnett

My First Tri; Neil Craigan Photography

Manitou Tri; Midwest Events

NorthStar Grand Prix; Jenn Barnett

NorthStar Grand Prix; Jenn Barnett Almanzo 100; Jenn Barnett

Manitou Tri; Midwest Events

My First Tri; Neil Craigan Photography Med City Marathon; SPX Photos

Manitou Tri; Midwest Events

Almanzo 100; Jenn Barnett

A New Era for LeMond by Mackenzie Lobby photography by Jenn Barnett

“I have always struggled to achieve excellence. One thing that cycling has taught me is that if you can achieve something without a struggle it’s not going to be satisfying.”

When Greg LeMond showcased his history making Tour de France winning bikes along with his new line of bikes at Handsome Cycles in Minneapolis early last month, he affably posed for photos, signed autographs, and chatted with fans. His gracious demeanor was not what one might expect from a two-time world champion and three-time Tour de France winner. Even still, the colorful, vintage race jerseys mounted on the exposed brick wall behind the famously winning bikes told the story. The exhibition marked the Minneapolis debut of three limited edition LeMond Bicycle frames, each of which features a unique paint scheme to commemorate LeMond’s Tour victories in 1986, 1989, and 1990. Made by French manufacturer Time-Sport, LeMond worked with head engineer Jean-Marc Gueugneaud to design the rear triangle to LeMond’s signature specifications. The man who originally engineered and designed the bikes on which LeMond collected all three Tour victories, there could have been no better partner than Gueugneaud. “There is some great history here,” said Bryan Melton, LeMond’s global sales and marketing director. “Greg has a personal preference for bikes and a certain geometry and those things drove the development of these frames.” 12

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By employing a traditional racing platform with added vertical compliance, the result is a road bike that offers greater comfort than a more limited racing model. Each frame comes in a limited edition of 300, all personally signed by LeMond. The project highlights the legend’s longheld commitment to innovation in the sport. Indeed, this isn’t the first time LeMond has had his own bike brand. Founded back in 1985, he struck a deal with Trek, which produced the LeMond brand up until 2007. The relationship soured on account of LeMond’s vocal antidoping stance and questioning of Treksponsored Lance Armstrong’s tour victories, and his line was discontinued by the company. Retaining the name, it wasn’t until a year ago that the LeMond Bicycle brand was reincarnated and the cycling icon fully reentered the orbit of the sport he once dominated. To be sure, LeMond is no stranger to comebacks. The first of a string of hard fought battles came in 1986 at the Tour de France. A race he eventually won, he withstood relentless assaults from his own teammate and La Vie Claire co-captain, Bernard Hinault, known as “The Badger.” Having previously

promised to assist LeMond in riding to victory, Hinault set his sights on winning a sixth Tour title for himself. Chronicled in the recently released ESPN documentary, “Slaying the Badger,” LeMond eventually prevailed. After this career-defining win, LeMond suffered a nearly fatal hunting accident in 1987, which left him with over sixty pellets in his back and right side. Following extensive rehabilitation with over half of those pellets still lodged in his body, he famously returned to win the 1989 Tour in an all-out dogfight of a race against Laurent Fignon, snagging the lead in the final stage and winning by just eight seconds. Then again, he came back in 1990, chipping away at a huge deficit for most of the race and still managing to win. The first American to wear the yellow jersey and the only remaining countryman to officially win the Tour de France, LeMond was known for his hard-charging style of racing. Upon retiring in 1994, it was his frankness in interviews, especially regarding his concerns with doping in the sport, which have gained him the most attention. As often goes for those who fall into the role of whistleblower, the contentious relationships that arose from his continued on page 14

LeMond on the Tour de France Anything can happen...especially on the cobblestones. Chris Froome, the 2013 Tour winner from Team Sky, is a strong possibility for overall winner. It could be a real race between him and Alberto Contador, Team Tinkoff-Saxo. But keep an eye on American Andrew Talansky, Team Garmin Sharp. He beat Contador to win the Dauphine this year. One team to watch is Team Giant Shimano. They have become one of the top sprinting teams in the world; they’re young, and they’re fast. On Racing in general: The allowance of video cameras mounted on bikes will change how people see cycling, allowing them to experience the peloton from the point of view of the rider. It’s a surreal experience. The movement of the riders, the danger, intensity and technical skill required will be communicated in a way never before possible.

LeMond on Training 1. Quality over quantity. Don’t overtrain. 2. Train 2 days per week as though you are racing. Your body becomes efficient in the way that it is trained. At races, you are slow or fast and not at a constant speed. Your training needs to be the same. Be spontaneous, mix it up. Sprint to exhaustion. 3. Intervals and Sprints - these will increase your power and improve endurance. 4. You have to be the smartest, not the strongest...except for in a time trial. Don’t forget the importance of tactics and strategy in a race. You need to know when to save it, when to attack, where to be, how to pace.

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outspoken views on cheating diminished his status in the sport for a number of years. While he continued to grow his company LeMond Fitness in the subsequent decade, which included a line of popular stationary cycling trainers, LeMond largely stepped back from the business of cycling after his deal with Trek went south. His return with LeMond Bicycles signals a new era for the star, but one that is wholly in sync with his words and actions over the years. Indeed, many have argued that with the latest admissions from Armstrong and other cyclists, LeMond is now vindicated, that he was right all along. “The best thing about Greg is that he is extremely authentic and very honest,” said Melton. “He has gone through a lot of ups and downs, but he was always on the right side and he has a lot of fans who are excited for his return.” Having weathered the storm, that authenticity is obvious both in the transparency of the brand’s business practices, but also in the products they are peddling. Following the release of the limited editions, Tour-inspired road bikes will come a signature steel frame later this summer. Made in America with high quality steel, this iteration will offer a modern option in the category. “It is about acknowledging his past, while also tipping his hat to the future,” said Melton. “Market demand is primarily for carbon, but there is a group of core riders who love steel bikes.” From his worldwide headquarters in Minneapolis, LeMond is taking the reins for U.S. distribution of the company’s bikes. Down the road, he plans on broadening his range of offerings, possibly engineering everything from cyclocross, to gravel, to triathlon bikes. On top of that, he joined Eurosport’s on-air 2014 line-up to cover the Paris-Roubaix, Giro d’Italia, and the Tour de France, broadcasting to markets across 56 countries. And has been recruited to do pre- and post-race review shows dubbed “LeMond on Tour.” In a sport LeMond has loved and defended for over three decades, these developments represent a sort of renaissance for the only remaining American champion of the Tour de France. If the legend himself has anything to say about it, it also signals a shift for the sport itself, both in integrity and domestic popularity.

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Did you know... Greg never liked to get to races early. All his energy was saved for the race. He wanted no distractions. Greg’s favorite place in the Midwest to train is La Crosse WI. It has variety, great climbing (6000-8000 ft in a day’s ride with areas that have an 18-19% grade), and no traffic. This is also where Greg met his wife, Kathy. His pre-race meal was well rounded, with protein. Carbo loading was reserved for the prior day. Greg’s post-race food of choice is usually something salty. Often it was sardines and a ham & cheese sandwich. He is also quite fond of ice cream...preferably vanilla. Your body needs calories after the race, eat what you want. His favorite part of the Tour is The Alps. Greg loves photography. In 2009 he was able to ride along in the press car at the Tour and had a great time photographing the massive enthusiastic crowd, which allowed him to experience the race and fans in a way he hadn’t been able to as a participant. Greg’s best days in Cycling were at the ‘89 Tour de France when he won, and at the Worlds in the same year, when it was raining, he struggled greatly, had difficulty breathing, and was unsure he’d finish having to fight the urge to quit, and then won. The best advice he’s gotten was from one of his early coaches - The race is never over until the finish line. Never quit. There were times when he maybe should have quit, but not quitting has won him many races.

R The Runner Reborn by Kris Swarthout

In running, just like swimming and biking, form and technique are key elements of success and consistent improvement. Having a proficient run gait requires constant focus and concentration. By simply going out and running without thought, you not only miss the opportunity to maximize your improvement, but also potentially place yourself in a unique position to become injured everytime. The old school of thought was, we were supposed to strike with the heel and roll the foot forward, similar to how we walk. This idea was born in the 70’s during the marathon craze of the day. The “Keep on Truckin’ model” as I call it, based on the famous mud flap image is flawed at its core. When the foot lands during a run stride, it impacts with nearly three times the body’s weight. If you land on your heel, the foot is extended in front of the body’s center of gravity, the knee is near full extension as the heel strikes and impacts the ground. The joints are locked out and none of the body’s natural modes of shock absorption are allowed to operate. The only means of absorption of the body’s weight at this point is the body’s skeletal structure and whatever kind of shoe sole gimmick you have bought into. Running in this style you are relying on the skeletal system as your main form of support. The return energy as your heel strikes the ground travels upward from your heel to your lower back, so it is logical that this form of running would lead to fractured bones, joint pain and lower back discomfort.

training So how do you run without the constant threat of injury and pain? Turn back the clock to the time when you were a child. In the presumptive case that you don’t have Mr. Peabody’s Way Back Machine, simply watch any young child run. As humans learn to first run, the body’s natural form of impact absorption kicks in. We mistakenly presume children run on their toes, but if you watch them closely, you will notice that they are instinctively running in what is now referred to as “mid-foot”, “pose method”, or “barefoot” running styles. Children instinctively lean forward from the hips, drive the leg forward with the knee and impact the ground with their mid-foot directly under their center of gravity. It is simply amazing to watch. Is this one of the reasons kids seem to be able to run all day without ever complaining about knee, leg or back pain? It is one of the reasons for sure. So what is the answer? The answer lays in our ability to relearn how the body was designed to operate. Lucky for us, there are many opportunities out there for us. Don’t look for the

answers in a shoe box. New fancy support shoes with super gel or dyna air won’t solve your problems. Look for guidance from a trusted coach, teacher or other expert. The two great thought leaders in my humble opinion are Bobby McGee http://bobbymcgee.com/ and Nicolas Romanov Ph.D. http://www. posetech.com/ .

The process to change your run gait takes time. The body needs to acclimate as it shifts from a skeletal support model to a muscular support model. Select an accredited method of reforming your run gait, seek some guidance from a knowledgeable expert, be patient, always think about what you are doing and you too can become a runner reborn.

Coach Kris Coach Kris has been a competitive presence in triathlons since 2001 completing six Ironman races. From 2004 to 2007 he was selected as a USAT All-American Honorable Mention athlete. Kris is currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. In 2010, 2012 and 2013 Kris was selected as the Official Team Coach for Team USA by USA Triathlon and accompanied Team USA to the ITU World Championships in Budapest, Hungary, Auckland, New Zealand and London, England. In 2013 he was also coach and manager for the Team USA short Course Duathlon team in Ottawa, Canada. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives.

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cycling on the job at

le ! Tour with HED

by Andy Tetmeyer

1 I don’t remember ever dreaming about racing the Tour De France. If you don’t start racing until your mid-twenties (like me), it’s just not going to happen. Seeing the race is another thing – and I am lucky enough not only to have seen the Tour, but I worked it start to finish for the entire three weeks. What is it like? To be honest, it is a LOT of driving. Completely worth doing, and I would jump on a plane next week to go again, but if you’re going to follow the race, especially in a professional capacity, get your butt ready for a plenty of cushion time. My co-worker John and I drove over 6000km and saw a lot of the freeways of France. It could have been worse, the speed limit on the freeway in France is 130kph, or 81mph so we could cover ground fairly quickly. For the first few days we made our base at the HTC/Columbia Service Course in Dienze, Belgium. At the time they were the winningest team in the world, stacked with talent including Mark Cavendish, world TT champ Tony Martin, and American up and comer Tejay van Garderen. Even so, several things about HTC drove home the point that cycling is still very much a working man’s sport. First, Service Course was across a narrow road from a large cornfield. We might as well have been in Iowa. We crashed

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on couches in the upstairs apartment, and we were far from the first visitors to do this. Finally, there was the volunteer meeting at Service Course the evening before stage 3. The race would traverse several kms of cobbles the next day, so a crowd of relatives and neighbors were pressed into service as volunteers for the team. They would be spread out on the cobbled sections with spare wheels and bottles in case any of the team had a mishap during the race. A volunteer meeting, at the biggest cycling race in the world! God Bless them. In the evenings, making the rounds to the 5 teams we were supporting, we were continually reminded how accessible a sport cycling is. If wheels needed to be rebuilt after a crash, John and I often set up shop right in the parking lot next to the team busses and their mechanics. There was no velvet rope or back room. Fathers and sons would walk right up and stand two or three steps away and watch intently as we built race wheels. On the climbs, you can get close enough to touch the riders as they grind past. Even though we were outsiders, John and I were invited to eat dinner with the HTC team organization a couple nights. One night as we were eating, the HTC riders came into the dining room. Everyone was in a good mood

because Cavendish had finally taken a sprint, his first win of the race. There was a long and loud toast, and plenty of grinning faces. Also, Cavendish is way shorter than I pictured him. As a working wheelbuilders, we drove across Belgium and back, through France, through the Alps and Pyrenees and up to Bordeaux, where we flew out the day before the race’s end in Paris. We stuck the rental van in a ditch, got a major dent in a parking lot, slept in good hotels and also in the smallest, hottest room I have ever seen. We had good food, spoke some French, and did not encounter a problem that wasn’t eventually solvable. I can’t recommend following the entire race unless you are a rabid fan. Do NOT subject your wife or significant other to a three week “vacation” following a grand tour. Two key days would be more than enough for my wife. However, if you are a fan, you are not working, and you are inclined to do some driving – I highly recommend it. Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Shoreview. He has built over 10,000 wheels, worked wheel support for multiple teams at the Tour De France, and worked lead car pro bike support several times at the Ironman World Championship in Kona.

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Photo Captions: 1- Cavendish being pulled over the Tourmalet by Bernard Eisel. Sprinter - yes. Climber - not so much. 2- Avoriaz, France. John Schmidt, working in the shadow of the Sky Team bus. That’s team laundry on the rack to his left. 3- John Schmidt and Andy. A rest day for us. Our Tuesday ride was once up the Tourmalet and back (6939 ft). 4- The race caravan. It’s remarkably accessible.

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nutrition Using Diet to Ease Muscle Soreness

by Jill Tiffany, CN, CPT Helping you live more!™

Jill Tiffany runs a private practice in western WI as a Clinical Nutritionist and Certified Personal Trainer. She has been involved in health education for over 20 years in areas such as coaching high school athletics, teaching Physical Education, serving as a consultant for various athletic teams, and teaching her wellness plan to corporations. Jill is also a contributing writer for MinnesotaHockeyMagazine.com and serves on the Health Advisory board for Supplement Spot™. More info: JillTiffany.com

Great nutrition will decrease the inflammation, ease muscle soreness, and promote overall health! Eating antioxidant-rich foods will help decrease inflammation which will in turn decrease muscle soreness. These antioxidant-rich foods include non-starchy and leafy vegetables, as well as the cruciferous family (broccoli, cauliflower, Brussels sprouts). You can also choose from a variety of colorful fruits including blueberries and raspberries. Pineapple contains an enzyme called bromelain, which has a natural anti-inflammatory effect on the body. Bromelain is also great for keeping the bronchial ways open. It is also important to include plenty of healthy fats in your diet to keep inflammation down. My favorite, and most widely used, is extra virgin coconut oil. Other great fats include extra virgin olive oil, avocados, nuts and seeds. You can get healthy omega-3 fats by eating fresh coldwater fish and grass-fed animals. One of the greatest nutritional causes of inflammation in the body is the over-consumption of starchy carbohydrates such as pasta, bread, cereal, and pastries. These foods can quickly spike the body’s blood sugar and create inflammation in the arteries, which is a risk factor for progression of atherosclerosis. Keep inflammation and muscle soreness to a minimum by making these foods a regular part of your diet. The information in this column and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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training MORE Steps can mean LESS Injury! by Dr. Marie-Christine Leisz

Two years ago, I wrote an article about how increasing cadence may prevent running injury. Now, the evidence to support this biomechanical gait modification is so compelling, I wanted to write an update. To understand why increased cadence could prevent running injury, letâ&#x20AC;&#x2122;s review running biomechanics. Running subjects the body to high-impact forces. With each foot-strike, forces 2 Â˝ times body weight travel from the feet and ankles through the body. These forces, combined with training errors, cause injury to the bones and soft tissues. Cadence is the number of steps taken per unit of time or distance. Whether we are short or tall, long- or short-legged, we tend to take 120-140 steps per minute when we run. The fewer steps we take, the longer the stride will need to be to run fast. The longer the stride, the more likely the heel will contact the ground first. If the stride is long and the heel contacts the ground far in front of the body, several negative things happen. First, a spilt-second braking force occurs as the heel hits the ground. The forward momentum of the body moving over the contact leg is temporarily slowed. Next, a second impact force is generated as the rest of the foot contacts the ground. These forces are implicated in development of running injuries. Gait researchers have found when runners are retrained to land mid-foot instead on the heel, braking force is lessened and foot contact time is shortened. Force loading rates and impact peaks reduce up to 30%! But, when runners take a shorter stride landing mid-foot, they cover less distance and speed slows. To increase speed, cadence must increase.

Running Cadence and Injury Prevention Revisited Besides decreased force generation, increased cadence was found to be beneficial in unexpected ways. Decreased foot contact time improves running efficiency. This means less oxygen is required to power the body over the same distance. Mid-foot strike promotes better pelvic core muscle recruitment, meaning that the gluteals and other muscles supporting the hips and knees, contract stronger. In my clinic, many runners with knee pain have reported instant improvement just by increasing cadence during my treadmill gait evaluation. So, increasing cadence seems to help reduce injury and improve performance, but, changing the way we run is difficult as itâ&#x20AC;&#x2122;s a fundamental motor skill. As I discussed in past articles, it takes time to adapt to new movement patterns. To avoid injury, cadence manipulation, like any other new technique, should be incorporated SLOWLY into a training program. Cadence between 170-180 foot strikes per minute is the recommended target rate. Start by practicing increased cadence using an interval program in the middle of your regular run. An easy, safe way is to use cuing from a simple metronome app downloaded on a smart phone carried while you run. Run at your natural cadence for several minutes to warm up. Set

the metronome for a rate between 170-180 and increase the steps you take using the beat as a cue. You will need to slow down a lot initially and it may seem like you are shuffling. Run at this increased cadence for 1 minute, then, go back to your natural cadence for 1 minute. Repeat this interval 5 times (a total of 10 minutes). Finish with several minutes running at natural cadence and a short walk to cool down. During the next run, do 6 intervals (12 minutes), the next run, 7 intervals (14 minutes) and so on for 1-2 weeks. Then, as it begins to feel more natural, run longer intervals at increased cadence and decreasing intervals at your natural cadence. In about 3-4 weeks, most runners can feel when they are running at increased cadence without the cue of the metronome and can complete training using increased cadence. Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Rehab Institute and collaborates with the Courage Kenny RunSmart PT Program. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance and www.allina/com/ahs/ski.nsf/page/Run_smart www.midwestevents.com

Race Spotlight RUN. LEAD. EMPOWER. SEPTEMBER 28, 2014

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952-884-3703 MNFEDCUDAS@aol.com Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com

Women Run the Cities is a premier racing event, celebrating its 8th year of bringing together women and girls of all ages and abilities to inspire strength, courage and perseverance. Join us on Sept. 28, 2014 for this empowering race, recognized by ESPN as one of the top five women›s races in the country. The race includes a 10-mile, 10-K, 5-K run/walk and girls› 1-mile run, at Minnehaha Park, Mpls with a scenic course in the midst of the vibrant fall colors. Proceeds from the race benefit the Ann Bancroft Foundation Dare to Dream Grants and the CREW Network Foundation. Get details and register at womenrunthecities.com. /////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

ATHLETA UNLEASH THE SHE 5K/10K – OCTOBER 12, 2014

I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com In The Moment Swim & Tri Year round masters practices, all levels welcome and encouraged Woodbury, MN Vahid Sadrzadeh 612-868-5158 www.areyouinthemoment.com North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Dennis Mohagen 651-426-3619 Triclub@trifitnesswbl.com ///////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

PARK POINT BEACH RUN 5K FOR PANCREATIC CANCER SEPTEMBER 20, 2014

Grab your girlfriends and get ready for the ATHLETA Unleash the SHE 5K & 10K event this October 12th at the National Sports Center in Blaine, MN. This great all-women’s race benefits the Minnesota Ovarian Cancer Alliance (MOCA), helps in the fight against ovarian cancer, and promotes – Strength, Health, and Empowerment (SHE). Come to the Athleta SHE Expo on October 11th and pick up your FREE race t-shirt, enjoy the ATHLETA style shows, shop at the fantastic vendor booths, and socialize with friends. All registered runners and walkers will be eligible to WIN terrific door prizes including ATHLETA gift cards, COACH bags, jewelry, and much MORE! Register early for EARLY BIRD pricing. Learn more at www.unleashtheshe.com 20

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Come run along the sandy shores of Lake Superior and join in the fight to raise awareness and find a cure for Pancreatic Cancer. The 2nd Annual Park Point Beach Run 5K for Pancreatic Cancer takes runners weaving through the beautiful trails of Duluth and alongside the shoreline at Park Point. Attracting over 230 runners in its first year, they are expecting an even more impressive turn out for the 2014 race. Five dollars of every entry fee plus all net proceeds will benefit the Pancreatic Cancer Action Network. In addition to running for the cause, 100 random finishers will be awarded a guaranteed entry into the 2015 Garry Bjorklund Half Marathon. The 2014 Park Point 5K is scheduled for September 20, 2014, and the registration fee is $25 through September 19.